The Little Things
February 6, 2014

Happy Thursday! I’m just coming out of a crazy storm where we got about 7 inches of snow- and I even got a snow day as my work was closed! It seems like we need at least one of these dumpings every week this winter. Here’s what I’m thankful for right now:

I’m thankful for pilates. I really really love my pilates practice. I appreciate that it helps to keep me more flexible in light of biking and running, and I appreciate the solid core workout I get! I also am so thankful for the calming nature of the exercise.

I’m thankful for pasta.  Can you imagine a world where pasta doesn’t exist? I definitely don’t cook it too often (I do make quinoa often), but I made it for dinners this week and feel like it’s an awesome cold-weather dinner! It’s definitely a comfort food.

I’m thankful for my ice scraper. I love the scraper I have to clean the ice off my car! My only question- why hasn’t someone come up with an ice scraper that is heated so the ice comes off even easier?! 🙂

I’m thankful for yogurt! That’s one of the foods that I really missed when I was in Ecuador recently. I eat yogurt for lunch during the week, so to go over a week without it was tough! I love the probiotics, protein, and calcium!

I’m thankful that my power came back on during the Superbowl. The power on my street went out during the 2nd quarter, but luckily it came back on right before the half time show!

Now it’s your turn to share! What are you feeling thankful for right now?

February 5, 2014

Two weeks ago I had a day off work, and had little planned for the day. I knew I wanted to get a bike ride in on my trainer, but that was the only “big thing” on the schedule. I decided to pick up the book The Hiding Place and read a few chapters as my breakfast digested (i made this for breakfast– it was delicious!) before I got onto the trainer. Well, as it happened, it ended up hitting 4 pm and I was just finishing the book. I’ve read it before (although the last time was probably 13+ years ago), but I just couldn’t put it down.

The book is the story of Corrie ten Boom and her family who were living in Amsterdam at the start of World War II. A Christian family, they believed that all people were loved and valuable. As the Nazis took over Holland and began the persecution of the Jews, Corrie ten Boom became a key player in the underground movement to help protect the Jewish people.

She built a secret hiding room in her house, and took in many, many Jews and allowed them to hide in her house. She, along with several family members, ended up being arrested, sent to a prison, and then she and her sister were sent to Ravensbruck, a large concentration camp in Germany.

The faith she held onto and the love and forgiveness she held onto transformed the women in her barracks, and brought joy to a truly horrific place. The rest of the story is pretty cool, but I don’t want to give anything away.

Corrie ten Boom is a truly amazing person, and I enjoyed learning more about her through a report I did on her growing up (she is one of the resiliency role models for me). The Hiding Place is a really awesome book, and I encourage you strongly to pick it up and give it a read. My mom first read it to me in 2nd or 3rd grade, and I’ve loved it ever since. You can go and visit the ten Boom’s house in Amsterdam as well, and see the actual hiding place in person. I love books that are a mix of inspiration, a true story, and something that grips my heart, and this book is certainly that!

Now it’s your turn to share! Have you read The Hiding Place or heard of Corrie ten Boom ever?

February 4, 2014

I’ll be honest- winter is not in any way my favorite season…AT ALL. I remember one point, maybe 4ish years ago, when I realized that I couldn’t even enjoy fall anymore (even though I really love fall), because I was so full of dread for the upcoming winter. YIKES- how sad that I chose to lose out on enjoyment for something that was yet to come. This really was the final straw for me, as I realized that my disdain for winter had really spiraled out of control. This was the start of me trying to work really hard to enjoy the winter…. to choose happiness even when it wasn’t natural in the moment for me.

One of the things that’s made a big difference for me is to head outside and actually ENJOY the snow. There is so much beauty that the winter holds, and when I was grumbling and hating on winter, I missed out on most of it- how sad! This is part of one of my 14 challenges in 2014– to be present. I try to go on a few walks a week, and really take the time to pause and enjoy nature around me. Winter gives some awesome views.

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Another thing I’ve really appreciated about winter lately is that it provides the perfect environment to drink all sorts of delicious warm drinks! I love tea, coffee, and hot chocolate, and sometimes in the summer it’s the last thing that I want. I’m thankful that winter provides an environment where these drinks are perfect! I even got a milk frother for Christmas this year just to take that enjoyment level up just a little bit more!

Winter allows us to have all things cozy- warm baths, space heaters, heated blankets, regular blankets, fires, shirts with thumb holes, and fluffy sweaters. These are all things that I do miss in the summer (even though I REALLY love the heat of summer!). These are things that become instantly calming to most people, and I’m glad that winters provide time for these things.

When I really stop to think about it, there are many things that I do like in the winter. So, when I find myself grumbling about something (like the 15 minutes it might take to scrape all the ice off my car after a storm), I try to not only acknowledge whatever that negative is, but I try to insert a few positives as well. “I’m so thankful for the cold in the winter because it allows me to curl up under a blanket and enjoy a nice, hot drink”.

I try to give myself a balanced view of the situation, and as I’ve done this, I’ve noticed my disdain towards winter shrinking a bit. I doubt it’ll ever be a top season of mine, but at least I no longer dread it. Yet another example of us  owning our reactions and choosing to be active in our health.

Now it’s your turn to share! What’s one thing in life that you could work on balancing out your view of (like the cold in the winter!)? What do you enjoy about the winter?

For other tips on thriving in the winter, check out my post HERE.

February 3, 2014

Today I wanted to share one of the quotes that I think about often as a counselor:

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The thing with my job (and so very many jobs out there) is that, if I really stop to think about, it’s overwhelming. I could work every hour of every day and there would still be an unbelievably high number of people wanting or needing help or a place to process a situation in their life. It doesn’t matter what I do- the need is so great. All that I do can seem like a tiny drop in a huge ocean. If I stop to think about that too long, I can get down- and who has time for that?!

Then I stop to actually look at the reality. Every week I have the chance to impact anywhere from 28-35 people in my office- more if I’m leading groups too. Those individual lives who are changed because of sitting in my office, even if it’s small the big picture, is still meaningful. I also keep in mind that there’s a ripple effect: their changes influence other people, and so on and so forth. There’s also a generational effect. A change in a 20 year old today means a change in her marriage, how she raises her children, and impacts her grandchildren.

So this is the perspective that I personally keep in mind, and it’s my example of not letting what I cannot do (helping all those in need, or even being able to help someone sitting on my couch) interfere with what I can do.

I’ve talked a lot in the past about owning our reactions to things, and this is another example of that. We we cannot do is beyond our control (and within the control of someone else). What I can do is within in my area of control, so I have to ask myself “will i be responsible for what I can do?”.

Instead of wasting time, energy, and emotion being upset about what we cannot do, what would happen if we focused everything on that which we can do?

Now it’s your turn to share! Do you ever get down about all the things you cannot do? What are some things that you can do?

February 2, 2014

Happy February and Happy Sunday! Week 3 of training is done, and things aren’t quite as I’d like them to be. This polar vortex really isn’t helping, and my limited access to a treadmill limits me. This past weekend running was absolutely out, but I tried to move and walk. On Saturday’s walk I ended up leaning at an angle pushing against wind and whipping snow, and luckily a friend happened to drive past me and drove me the rest of the way home. On Sunday’s walk I planned to go much further, but even with my long underwear, multiple layers, and multiple socks in my boots, 1.3 miles trudging through unplowed streets was all my poor body could take. At least I have a bike trainer, right? Here’s what my week looked like:

I’ve also been dedicated to doing planks this month, and hit 30 minutes for 2014 on Friday (the end of the month). Planks are important to half marathon training for me (as well as pilates), so I try to make it a priority a few times a week. They are also part of my 14 in 2014 challenge, so I’m extra motivated to do them!

Now it’s your turn to share! How have you done with workouts with the cold/snow/ice of winter? What was the best part of January for you? (for me it was my trip to Ecuador and my massage in the side of a volcano)

January 30, 2014

There’s nothing like below zero temperatures, whipping winds, and more and more snow every day to make me feel incredibly thankful for the things that I have. (Just me thinking that is a HUGE mindset shift from a few years ago, when I would’ve done nothing but complain and make myself feel “miserable”- but no more. How sad to live like that!). Here’s what I’m thankful for right now:

I’m thankful for a cozy day at Starbucks! Last weekend I headed down to a new-to-me Starbucks with a friend who works a few towns away. I hung out at Starbucks while she worked (I needed a change of environment and minimal distractions as I had an article to work on), and it was so cozy and nice! The Starbucks had a fireplace (this was a happy surprise when I walked on), and provided warm and a great environment in which to work!

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I’m thankful for shirts with thumb holes. Does anyone else feel immediately more relaxed and cozy when they have shirts with thumb holes on (or is that only me??)? Thumb holes combined with the fire at Starbucks made for a perfectly cozy feeling.

I’m thankful for how beautiful fresh snow is. I love watching it snow outside, whether the snow is gently falling or it’s whipping around. Seeing the snow on the ground and trees is also so beautiful! Part of my goal under my 14 challenges is to be present, so as it’s snowing I try to pause and stand by the wind (or even go outside), breathe deeply, and enjoy the moment.

I’m thankful for an abundance of fresh water and tea bags! Besides thumb holes and fireplaces, there is almost nothing that makes me feel more warm, cozy, and relaxed in the winter than a cup of hot tea. I drink anywhere from 4-5 cups of tea on average a day at work, and probably just as much on the weekends. I’m thankful I have all the fresh water I want to make tea.

I’m thankful for crock pots and delicious, warm soup! This past weekend I made this delicious hearty soup, and have been eating it for dinners all week. Not only is it REALLY healthy and delicious, but it’s warming as well!

I’m thankful I have a bike trainer. It’s so nice to be able to get an awesome cardio workout in while in my living room. This polar vortex can’t completely mess with my workouts now! 🙂

Now it’s your turn to share! What’re you thankful for right now? What’s one of your favorite cold weather things?

January 29, 2014

This polar vortex that has been hitting so much of the U.S. has really been messing with my workout grove. I have been on some short walks outside, but mostly my outside time consists of saying a prayer as I do a weird shuffle run from whatever building I’m at to my car. My new bike trainer has been a cardio lifesaver this winter as I’ve been able to get solid workouts in no matter what the weather outside is.

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I set the trainer up in my living room (right in front of the doors to my porch so I can look outside as I bike!) so I can watch TV as I ride. I’ve found that Criminal Minds and NCIS make excellent viewing while on the trainer, as the intensity of that show is naturally in flux. In the calm moments my legs slow down a bit, and when the show hits really intense moments, my legs fly! Those shows provide a great interval workout!

I’ve done a mix of shorter (30-40 minute) rides, along with some long rides (my longest so far has been a 1 hour 50 minute ride a few hours after getting home from Ecuador). This is what I tend to do:

Once or twice I’ve read on the bike for part of the time, and that has helped. If I am trying to catch up with a friend or family member, I’ll sometimes call on one of my longer rides (and warn them that I’m biking so that if I’m out of breath a bit they don’t wonder what I’m up to!). Between reading, talking, and watching TV, the time flies by surprisingly quickly!

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Riding on the trainer is certainly not as good as the real deal, but it’s allowed me to keep my bike fitness so far this winter when riding outside wouldn’t happen. It’s also allowed me to work on fueling for rides in the comfort of my own home. I’m hoping to get in some longer rides this winter as I continue to train for my half marathon!

Now it’s your turn to share! Have you ever tried a bike trainer or a stationary bike? What’s one of your favorite at home & indoor workouts for the winter? 

January 28, 2014

Whew- this weather is pretty nasty right now. I’m about two cold days away from looking for flights to the closest warm place I can find 🙂 Seriously though, winter presents its own set of safety hazards, physically and emotionally. Here are some of my tips for staying healthy and safe with the potential situations that may arise with the crazy winter weather and storms we’re having:

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  1. Keep stocked up on foods that are edible if the power goes out for a few days. At least some foods could be stored outside in the power to the refrigerator or freezer went out, but that doesn’t help with cooking. Fruits, protein bars, cans of food, bread, peanut butter, etc.. are great for a few days if needed.
  2. Keep stocked up on batteries and candles in case you’re left powerless for a day or two! Anytime my lights start flickering a bit due to wind or a storm I light a candle so I could see other things if needed.
  3. DO NOT leave the house without enough clothing where you would be safe and comfortable if you had to sit on the side of the road for a few hours. When I go to work, I wear wool socks, boots, and sweatpants, and bring my nice shoes and dress pants or skirt into my office to change. Being outside without a hat might lead to incredibly bad frostbite that you’ll have to deal with for life. Be smart, and bring appropriate items with you. *****Another piece of important information: If you live far enough away from work that the snow could potentially keep you from getting home, make sure to keep 1-2 days worth of your medication in your purse or work bag. That way, if you are stranded somewhere, you won’t be in a potentially dangerous or uncomfortable situation.
  4. To go along with the third point: make up a car kit. This would include things like those hand warmers you can buy and use in a pinch, hat, gloves, scarf, flashlight, blanket, some snack foods, and a shovel. This way you’re set incase you breakdown on the side of the road.
  5. If you’re using a space heater, make sure and double check that it’s off before going to bed or leaving your place. It’s easy to forget about, and could start your place on fire if you leave it going.
  6. Seasonal Affective Disorder is a real thing, and I expect to see an increase of it in my office over the next month. Check out my tips for dealing with seasonal affective disorder.
  7. Be smart about working out. Moving is good, but not when it puts you in an unsafe situation. There’s no need to HAVE to get a workout in, leading you to falling and breaking something on the ice. Find some at home workouts to do if you really need to move.
  8. If the power goes out or it’s especially cold out, make sure to open up the cupboards in the kitchen and bathrooms to ensure that your pipes don’t freeze. The last thing you want to be dealing with on top of nasty weather is having burst pipes. Yikes.
  9. Stay hydrated! In the winter it’s easy to forget to drink (unlike the summer when we’re desperate for something to cool off with!). If you need to, set an alarm on your phone every few hours to remind yourselves to drink. Again, you don’t want to be dehydrated if you get stuck out for longer than you were planning to.
  10. Try to stay mentally on top of your thoughts and thought patterns.  Sometimes it’s easy to get stuck in patterns of black and white thinking or catastrophizing because we are so unhappy by the weather around us (or feeling like we can’t do what we want because we’re stuck at home). Try to work on healthy thought patterns using the thought record or the REBT self help form.

Those are a few of the tips that I have for staying safe and healthy throughout the winter. Obviously these aren’t the only things I do to stay healthy, but are things I think are important.

Now it’s your turn to share! What are your best winter survival tips? 

January 27, 2014

“It is easy to say we love others, but difficult to allow them the freedom inherent in love. When they do not want to do what we want them to, then we ‘hunt them down and kill them’ in various ways. We pout, cry out angrily, send guilt messages, and attempt to control them. These actions kill freedom and will, and eventually, they will kill love. Love cannot exist without freedom, and freedom cannot exist without responsibility. We must own and take responsibility for what is ours, and that includes our disappointment in not getting everything we want form another person. The disappointment that comes from our loved ones exercising their freedom is our responsibility. We must deal with it. This is the only way to keep love alive” (from the book Changes that Heal by Henry Cloud. p 117-118).

Boy does this quote hit home in my life right now! If you’ve been reading for very long, you know that I love to talk about boundaries. I believe that we have to respect the no of other people, and I believe that we 100% have to own our own reactions if we want to be healthy people in healthy relationships. Easy to type, but way more difficult to put into practice.

This becomes especially hard when someone we love is doing something that we don’t like or appreciate. Sometimes we want to try to control this person as a means of “making it all better”. The problem is that control isn’t love, and it’s toxic to a relationship. Love can’t exist without freedom, but this can be a terrifying prospect.

I’m currently watching a relationship grow more and more toxic by the week because these individuals are doing the absolute opposite of what is outlined in the above quote. I’ve tried to explain to them why what they are doing is toxic, but they have chosen not to listen (which is within their rights!). So now it’s on me to own my reaction to it, understand that I don’t own their reactions, and allow for them the freedom to do as they please. It’s not easy- relationships aren’t.

So again I’m issuing a challenge to each of you, my readers (and a reminder to myself as well!): love doesn’t exist without freedom. Check your responses to determine if you give the person you are in relationship with the right to say “no” without punishment. When people make those hurtful choices in our life, do we choose to lash out, or do we make a responsible decision on how to react? Watch yourself this week as you move forward in relationship with those around you. It’s tough stuff, and I think it’s stuff that we’ll each end up working on throughout our lives. It’s part of our humanness.

January 26, 2014

I was optimistic that my painful piriformis would be fine by this week, but unfortunately that hasn’t been the case. I’ve been moving and working out, but toned it down this week along with continuing to stretch it out every day. I’m really hopeful that this will be 100% soon so that I can dive 100% into training. Here’s how the week of training looked:

This polar vortex is really messing with my ability to be outside! The roads are still covered in snow and ice, and that combined with cold temperatures has completely driven me inside for most of the week (except the shuffling quickly to and from the car!). I can’t wait to be able to run outside again, and I find myself increasingly thankful as the weeks go by for my bike trainer!

Now it’s your turn to share! How has the polar vortex been messing with your normal schedule this week?